Programming 05.13

Our programming will follow cycles, covering all areas of the body and all energy systems each week.

The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.

Generally, day by day it will look like this…

Monday - deadlifts + OH pressing + short workout

Tuesday - one long workout

Wednesday - body armour + interval workout

Thursday - squats + medium workout

Friday - bench + other upper body + medium workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 05.13


Every 2.5 mins x 8
2 dead stop deadlifts

*good set up on every lift, aim to have heavy consistent sets.

**final 4 sets should be same weight and HEAVY


3 rounds


20 DB hang clean and jerk

20 SA OH lunges

14 min time cap

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Tuesday 05.14

40 minute AMRAP

24/20 cals

12 med ball squat cleans

24 KB swings

12 med ball sit ups

*800m run every 10 mins (0,10,20,30)

Wednesday 05.15


16 mins

3 KB TGU e/s

16 DB plate step ups (8e/s)

20-30 second l-hang


Every 3 mins x 5

15/12 cal bike

12 DB snatch

9 D-ball squats

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Thursday 05.16


Every 90 seconds x 9
2 back squats

1 set of 20 back squats


21 front squats

21 KB swings

400m run

15 front squats

15 KB swings

400m run

9 front squats

9 kb swings

400m run

RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg

L1: 25/15lbs, 16/12kg

Friday 05.17


Every 2.5 mins x 6
4 bench press

6 chin ups

8 v-ups

*same reps of bench, try to be heavier and more consistent than last week


3 x tabata (2 mins rest between exercise) 16 min total


Press ups

DB push press

Saturday 05.18

Teams of 3

24 rounds

21/15 cal ski

15 KB swings

9 d-ball squats

Complete 500 cal bike in rest

RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg, 15/12 cals, 425 cal bike

L1: 25/15lbs, 16/12kg, 12/9 cals, 350 cal bike

Sunday 05.19

A1) Dual DB Bench Press

X4 x31X1 8-10 build from last week (strict tempo) rest :30

A2) Goblet Curtsy Squat

X4 12/side slow and controlled reps rest 1min

B) 3rds Not For Time (quality) rest as needed in between sets

6-8 reps/side S/L barbell RDL

2/side turkish get ups

C) 3rds

8 T2B or V-Ups slow and controlled reps (2-3sec down)

:30 wtd.Superman hold